Nutrition is important to any athlete. The amount of proteins, carbohydrates and fats that you consume each day can affect your strength, speed and endurance. Diets for weightlifters and runners who are looking to increase their performance can vary significantly, so it's important to know what foods to consume.
Carbohydrates
Many endurance athletes, like runners, rely on a carbohydrate-rich diet, which is comprised of increased portions of bread, pasta and grains each day. Carbohydrates give the body energy to burn, and runners, in particular, rely on this extra energy to go farther and faster. Your body typically only stores enough glycogen, or energy, for 90 minutes of physical activity. After that, your muscles become fatigued and your performance will suffer. Because of this, long-distance runners frequently carbo-load in the days leading up to a long race. The strategy is to load the muscles with glycogen that comes from breads, pastas and grains because this is what the body burns for fuel. The Mayo Clinic states that this is only necessary for races that will last longer than 90 minutes.
Protein
Just like carbohydrates are important to runners, protein is especially important to weightlifters. Protein is responsible for repairing, strengthening and building muscle. To build muscle like weightlifters want, the National Institutes of Health states that muscle protein synthesis must exceed muscle protein breakdown. In other words, you must consume more protein than your muscles normally need. The only way to do this is through a protein-rich diet with foods like lean chicken, turkey and beef, as well as milk, yogurt, cheese and eggs. If you are a weightlifter, it is especially important to increase the amount of protein in your diet within 24 to 48 hours after your workout when your muscles are most responsive.
Intake
Any athlete needs adequate amounts of carbohydrates and protein in their diets, so runners and weightlifters still need both. The key is to balance the amount based on your physical activity level. According to ACE Fitness, Dr. Peter Lemon, professor of applied physiology at Kent State University in Ohio, recommends that all athletes consume between 1 1/2 times their recommended amount of protein daily. The USDA recommends six to eight ounces of grains a day for adults and five to six ounces a day of protein.
Considerations
Some high-protein diets that restrict carbohydrates can be unhealthy. Carbohydrates are used in the body for energy, nutrition and fiber. Without adequate amounts, you can suffer from constipation and diverticulitis, which can lead to an increased risk for certain types of cancer. High-protein diets can also increase your chances for heart disease and liver or kidney problems. As with any diet, consult your physician first.
Member Comments